Social media expert Gary Vaynerchuk said, “Content is king, but context is God.” He was talking about Internet marketing, but the same holds true for coaching.

Our goal as coaches is to get our athletes into the right positions as quickly and safely as possible. There are many ways to do this, but the best ways all use context to flip on the metaphorical light bulb deep within an athlete’s brain. Much like marketing, the content of our coaching is only as good as its ability to create context for our athletes.

Cueing and Context

There’s lots of buzz about internal versus external cueing (with most coaches agreeing the latter trumps the former), but without context, it doesn’t matter how precise your coaching cues are. It doesn’t matter if you tap into your athlete’s auditory, visual or kinesthetic awareness. If your coaching cues don’t conjure up a somewhat familiar position or sensation, your coaching will be ineffective.

People love context because they love familiarity. It’s the reason why we leave a familiar song on the radio even if we don’t actually enjoy it. It’s why we always order the same meal at a restaurant or buy the same car, if only a model year newer. It’s not so much brand loyalty as it is the confidence we feel in a familiar scenario. And when athletes are confident, they perform at their best.

But for many, strength training is anything but familiar. Throw a new athlete into a new environment with new coaches and new movements, and everything is, well, new. Context is painfully hard to find. It’s our job as coaches to create it.

This goes beyond internal versus external cueing. When’s the last time a young athlete had to push his butt back to the wall or spread the floor outside of the weight room? Yes, these are useful cues, but they pale in comparison to referencing movements and sensations they’ve experienced over and over. Your athletes have stockpiled heaps of complex movements while playing their sport(s), so use them as bridges to new movements in the weight room.

Coaches must constantly challenge themselves to refine their coaching skills and become more efficient. Striving to provide context in every coaching interaction will help you do just that. Here are three reliable ways to create context while communicating with your clients.

Relate to an Exercise

A well-designed training program will build upon itself from exercise to exercise. The warm-up creates context for power development, which builds context for strength training, which builds context for conditioning. Fellow CSP Coach Miguel Aragoncillo often calls this the “layering” effect, where we gradually introduce athletes to layers of a movement to make it easier to learn and retain.

For example, we use positional breathing drills to get the ribs and pelvis in position for proper inhalation and exhalation. Then, we use exercises like dead bugs and bird dogs to teach athletes to brace while moving their extremities. Then, when we hit our first strength movement of the day, whether it’s a deadlift, lunge or press, we can refer to the warm-up for context on proper technique.

Context becomes especially useful when progressing athletes from low-speed movements to high-speed ones. The faster the movement, the more concise your cues must be.

For example, you’d be hard pressed to get athletes to think about what’s happening while landing from a jump. Which cues are processed more easily?

“Hip hinge! Tripod foot! Externally rotate your femurs!”

Or…

“Land where you jumped from!”

If you’ve done your job as a coach by teaching a good take-off position, the second option should happen almost automatically. Not coincidently, this position will come up during many other exercises, providing context for all of them.

The entire training session should create material for you to call upon later, so don’t gloss over the little things early on.

Relate to a Sport

Working with baseball players after playing baseball for the majority of my life gives me a distinct advantage. I speak their language. I’ve walked in their cleats. I can create context by relating many of our exercises to familiar movements on the baseball diamond. Similarly, if you relate anything in the gym to an athlete’s sport, you’ll win them over quickly.

Recently, I was working with a young athlete who was struggling to do a trap bar deadlift. No matter how I cued him or physically put him in position, he couldn’t get there on his own. Just as I was about to regress to a simpler exercise, I took a shot in the dark. Our conversation was as follows:

Me: What position do you play in baseball?Athlete: First base.Me: So what do you do when the third baseman throws the ball too high?Athlete: I do this. (Goes to do a countermovement jump)Me: Stop!Athlete: (Paused in a perfect hip hinge) What?Me: Right there! Grab the bar.

He proceeded to do a set of five textbook deadlifts and nailed every set after that. Where internal and external cues failed, context prevailed.

You can duplicate this scenario for almost any sport.

Basketball: “How do you guard the ball handler?”Football: “How do you take the snap from under center?”Tennis: “How do you wait for the serve?”Hockey: “How do you take the faceoff?”

The list goes on. With athletes, context is everywhere. Get to know their sport and speak their language. And if you can help them understand how their workouts will make them better at their sport, you’ll gain their trust and get their best effort.

Relate to a Feeling

Perhaps the best way to make your coaching cues last a lifetime is to get in touch with your athletes’ feelings. Before you dismiss me as some Kumbaya-singing hippy, let me explain myself.

Many coaching cues are transient. Sure, cores brace, glutes squeeze and necks pack whenever we ask them to, but as soon as we turn our backs, things often go awry. Even the best lifters sometimes miss a key point on their pre-lift checklist of body parts to organize, and one weak link in the chain can lead to suboptimal (and even dangerous) movement.

If you simply take the time to implant a crucial feeling into an athlete’s mind (i.e. “Feel that? That’s what I want you to feel when you squat.”), they won’t soon forget it. It’s often easier to navigate one’s way to a feeling than think about multiple body parts at once.

I consider myself a decent bench presser, but when I set up, I don’t go from head to toe, double-checking if I’m retracted here or extended there. I know what I’m supposed to feel so I just feel it and lift. That’s how mastery occurs and eventually gets us to the coveted state of unconscious competency, as described by psychologist Thomas Gordon in his four-stage approach to learning. Miguel recently drew the four-stage matrix on our whiteboard during a meeting with the interns:

Basically, we aim to go from being incompetent while thinking about it to being competent without thinking about it. We don’t want athletes to constantly think about their movement on the field. They need to move automatically or they’ll get left in the dust. Similarly, we need to coach them in the weight room with the intention of movements and exercises becoming automatic.

This is where taking 5 to 10 minutes of a single 90-minute training session can pay huge dividends down the road. Rather than hastily resorting to a regression when an athlete is struggling, create context and get the athlete to feel the right position. Get your hands on them. Ask, “What do you feel?”

Whether it’s pulling the bar away from someone during a deadlift to get their lats turned on (“Don’t let me take the bar from you. Feel that?”) or doing lateral mini-band walks to prevent knee valgus during squats (“Feel that? That’s what I want you to feel during squats.”), these extra steps are always worth the extra coaching effort.

It’s akin to the proverb, “Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.” Are you giving fish by always hand-holding athletes into position? Or are you teaching them how to fish by helping them discover the answer so they’ll always be able to access it?

Conclusion

Familiarly allows an athlete to let his or her guard down and perform to the best of their ability. Creating context with your coaching cues puts them in a familiar setting and opens the door for better movement. Instead of simply relying on internal and external focus cues, strive to create context wherever possible. I’m confident your athletes will move better and learn faster.

About the Author

Tony Bonvechio (@BonvecStrength) is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA. A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. You can read more from Tony at www.BonvecStrength.com.

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Cluster Sets for More Gains in Less Time - I've long been a fan of cluster training, and in this article, Cressey Sports Performance coach Tony Bonvechio outlines the "who-what-when-where-why-how" of performing this set/rep approach.

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I've often alluded to how important I think the back to wall shoulder flexion drill is as both an assessment and actual training exercise. Today, I've got three strategies for improving your performance of this exercise:

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I'm a day late with this week's recommended strength and conditioning reading, as we were hosting another one of our Elite Baseball Mentorships at Cressey Sports Performance. I've still got some good reads for you, though:

Minimizing Key May Risk While Scaling Your Business - Pete Dupuis, my business partner at Cressey Sports Performance, recently started his own website, which focuses on the business side of fitness. This is his most recent post, and includes some great lessons for fitness entrepreneurs. I'd add this website to your regular reading list.

Probiotics and Depression - The folks at Examine.com offered this free preview of their Research Digest resource. I always enjoy these updates and would recommend them if you're looking to stay on top of up-to-date research in the world of nutrition and supplementation.

For the third time, Cressey Sports Performance staff member and accomplished powerlifter Greg Robins will be delivering his one-day seminar, "Optimizing the Big 3," at our facility in Hudson, MA. This event is a great fit for lifters who have an interest in improving the squat, bench press, and deadlift - and may want to powerlift competitively. And, it's also been very popular with strength and conditioning professionals. It'll take place on August 2, 2015.

Overview:

"Optimizing the Big Three" is a one-day seminar geared towards those looking to improve the squat, bench press, and deadlift.

Split into both a lecture and hands on format, the event will provide attendees with practical coaching on the technique of the classic power lifts, as well as valuable information on how to specialize movement preparation, utilize supplementary movements, and organize their training around a central focus: improved strength in these "big three" movements.

Furthermore, Greg will touch upon the lessons learned in preparation for your first few meets, to help you navigate everything from equipment selection, to meet-day logistics.

The value in learning from Greg is a matter of perspective. He has a wealth of knowledge, and experience stemming from various experiences as a coach and lifter. Greg will effectively shed light on how he has applied human movement principles, athletic performance modalities, and anecdotal evidence from working with a plethora of different populations to one main goal; optimizing the technique, health, and improvements in strength of amateur lifters.

Seminar Agenda:

8:30-9:00AM: Check-in/Registration

9:00-10:00AM: Mechanics, Technique, and Cueing Of the Squat, Bench Press, and Deadlift - In this lecture Greg will break down the biomechanics of each movement, how to optimize technique, and what to consider both as a coach and lifter in teaching / learning the movements.

10:00-11:00AM: Managing the Strength Athlete: Assessing and Meeting the Demands of the Lifter - Learn what demands a high amount of volume in the classic lifts puts on the body, how to assess for it in others and yourself, and what you can do to manage the stress associated with these demands.

11:00-11:15AM: Break

11:15AM-12:45PM: General Programming Considerations for Maximal Strength - Take a look inside Greg’s head at his approach to organizing the training of a lifter. Topics will include various periodization schemes, and utilizing supplementary and accessory movements within the program as a whole.

12:45-1:45PM: Lunch (on your own)

1:45-2:15PM: Preparing for Your First Meet - Based off his own experiences, and knowledge amassed from spending time around some of the best in the sport, Greg will share some poignant information on what to expect and how to prepare for your first meet.

2:15-3:30PM: Squat Workshop

3:30-4:45PM: Bench Press Workshop

4:45-6:00PM: Deadlift Workshop

Date/Location:

August 2, 2015

Cressey Sports Performance
577 Main St.
Suite 310
Hudson, MA 01749

Cost: $199.99

Note: we'll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction - particularly during the hands-on workshop portion - so be sure to register early, as the previous offerings have both sold out well in advance of the early-bird registration deadline.

“Really happy with the content, and the coaching of the lifts. Definitely appreciated the appeal to reflect on training, and be able to defend all exercises you program. I had high expectations for this event and they were exceeded.”

“Honestly, I was really happy with the seminar, my only regret is I wish I asked a few more questions as Greg was really great about avoiding a dogmatic approach that is very common in this field!”

“This was awesome! I learned a ton about the big 3 and feel like I can pass on the knowledge to our clients.”

“I really like your approach to lifting and your lifting philosophy. I've been strength coaching for 20 years and I run a successful business; it's getting hard to find a good seminar. Normally, when I learn one thing I’m happy, but this last Sunday, I learned a lot. I'm really satisfied!”

“Very worthwhile and I would even attend the event again, especially for the hands on.”

“Very concise, while allowing the topics and questions to develop as the audience saw fit. It was very informative and engaging.”

“This was awesome. Definitely would attend something like this again!”

“I loved having the opportunity to actually lift, the coaching was phenomenal!”

Greg Robins is a strength and conditioning coach at Cressey Sports Performance. In addition to co-authoring The Specialization Success Guide, his writing has been published everywhere from Men's Health, to Men's Fitness, to Juggernaut Training Systems, to EliteFTS, to T-Nation. As a raw competitive powerlifter, Greg has competition bests of 560 squat, 335 bench press, and 625 deadlift for a 1520 total.

Earlier this week, the Major League Baseball Draft took place, and when all was said and done, 27 Cressey Sports Performance athletes had been selected. To that end, I thought it was a good time to type up this month's Random Thoughts on Sports Performance Training installment, as the draft has been what's on my mind. Point #1 is a lead-in to the points that follow.

1. I actually posted this on my Facebook page and was surprised at how many "likes" it got, so I'm sharing it here - especially since I think it'll serve as a jumping off point with respect to culture.

The biggest compliment a client can pay to CSP is when a parent trusts us to train their son/daughter during the teenage years when they're young and impressionable and need good role models to model positive behaviors.

The second biggest compliment a client can pay to us is when a professional athlete trusts us with his/her career.

The annual MLB Draft is the time of year when these two compliments coincide, and we get to see how point #1 can lead to point #2 as dreams come true. Congratulations to the 27 CSP athletes drafted over the past three days; thank you very much for having us along for the ride.

It's always awesome to see guys we've trained through their high school years transition to professional athletes. These scenarios not only provide lessons on long-term athletic development, but also the importance of creating a culture at the facility that makes training fun over the long haul.

2. I recently finished up the audiobook, Unmarketing, by Scott Stratten.

One of the key messages Stratten drills home is that customers have to like you before they can get to know you, and they have to know you before they can trust you. Obviously, in the strength and conditioning field, our athletes/clients are our customers. This "like-know-trust" is an important message, because long-term athletic development - and certainly working with professional athletes (or those trying to become pro athletes) is all about trust. They need to trust that you're giving them the appropriate programming and cues they need for success.

He goes on to discuss how many businesses put the carriage in front of the horse on this point. They don't work to build a relationship with their customers before trying to monetize them. It's like asking someone to marry you in the middle of the first date. I immediately thought about how our business model has impacted our training model.

When a new athlete comes to CSP, they're individually assessed and we have a chance to spend anywhere from 20-60 minutes getting to know them. It's not only a chance to review injury history and go through a movement evaluation, but also an opportunity to build rapport by learning about goals, training history, and common interests. It also gives us a chance to subtly demonstrate our expertise and relate a plan of attack for how we can help. In short, an initial evaluation is about learning about so much more than just whether an athlete has sufficient hip internal rotation!

Conversely, think about what happens when an athlete walks into a facility where every athlete does the same program on the dry erase board, and there isn't an assessment to kick things off. In these scenarios, the trainers/coaches really haven't done anything to get to know the athletes, and they certainly haven't gotten these athletes to "like" them. The road to building trust has gotten started with a pretty messy detour - and it'll take a long time to build things up.

3. We really go out of our way to create context for our athletes when we're coaching. In other words, our coaching cues need to build on what an athlete already knows. A front squat is easier to learn when you've already done a goblet squat, and a rotational medicine ball shotput can build upon what an athlete knows from baseball hitting. However, I don't think people ever recognize the importance of creating context for success - and I'm a big believer that it's been a huge part of the results we've gotten.

Everyone knows that for years and years, the world dreamed of having someone run a sub-4-minute mile. Then, in 1954, Roger Bannister accomplished this great feat - and thereafter, it became very commonplace. Granted, the sports media somewhat unfairly sensationalized the "quest" for the 4-minute-mile, but the message is still very much the same: once you've seen someone accomplish something that appeared very daunting, you're more likely to be able to accomplish it yourself. The 27 CSP guys drafted this year have watched over 50 guys get drafted in the three years ahead of them - and, just as importantly, they've had a chance to rub elbows with them during training. Success leaves clues - and clues help to create context for more success.

4. On the whole, at young ages (younger than 16), I think the notion of "Sports-Specific Training" is actually pretty silly. We can all agree that good movement is good movement, regardless of whether a young athlete plays soccer, football, lacrosse, or basketball. Overhead throwing athletes, though, are - at least in my opinion - a very important exception to the rule.

In all these other sports, we can adequately prepare for the most common injury mechanisms with well coached general training exercises in our strength and conditioning program. However, how many weight room exercises do you see that help an athlete build stability in this position?

If you have an athlete that goes through this kind of lay back - whether it's with baseball/softball, swimming, tennis, or any other overhead sports - you need to train them to build stability in this position.

5. In all, there were 1,215 players drafted earlier this week over the 40 rounds. That's astronomically higher than any other professional sport - and in no other sport do you more quickly go from being a big fish in small pond to being the small fish in a big pond. As of right now, only two of the 41 first round (plus supplemental round) picks in last year's draft have made it to the big leagues. Conversely, if you're a first rounder in the NFL or NBA, you're in "the show" right away pretty close to 100% of the time.

In other words, there is a lot of time for things to go wrong for draft picks while in minor league baseball. Injury rates are at all-time highs, players may get into trouble, and others might just discover that they don't have the talents necessary to compete at the highest level. Scouting baseball players is an imperfect "science" - and, sadly, 90% (or more) of these 1,215 players won't "make it."

For this reason (and many others), I heavily emphasize to our staff and athletes that our #1 job is actually to educate our minor league guys on how to be advocates for themselves and understand what is unique about how they move. If we can give them the best training and nutrition insights possible - and teach them how to practically apply them throughout a long season - they stand much better chance of making it to the big leagues. Strength and conditioning coaches may not be able to impact talent (at least not directly), but we can impact one's ability to display it consistently. In fact, this is what the wall of our assessment room looks like:

6. I've talked in the past about how all our arm care programs work proximal to distal. In other words, we focus on core control, rib positioning, and thoracic spine mobility, then move to scapular control, then to the glenohumeral (ball and socket) joint, and then down to the elbow. It's because there is somewhat of a "downstream" effect. Improving thoracic rotation can improve shoulder internal rotation. Getting an athlete out of a heavily extended core posture can get the latissimus dorsi to calm down, which takes stress off the elbow. Taking care of scapular control might even relieve nerve impingement that's causing symptoms into the hand. The possibilities for this "downstream" effect are really endless.

Conversely, though, there isn't an "upstream" effect. Nobody's thoracic spine mobility improves if you do some soft tissue work and stretching to get some elbow extension and supination back. Improving rotator cuff strength won't get rid of lower back pain.

This is why I think improving anterior core control in baseball players can be such an unbelievable game changer. We know that improving function in the sagittal plane is generally easier than improving it in the frontal or transverse planes, and the anterior core is really responsible for resisting lumbar extension.

Additionally, the core is the furthest "upstream" option to impacting function. So, if you're a believer in the concept of minimum effective dose (and I am), your goal should be to work on the easiest, most impactful stuff first. Anterior core is that option in a baseball population.

It's not just any Monday, as today kicks off the 2015 MLB Draft, which is always a big event in the Cressey Sports Performance world. To that end, I thought I'd use this installment to highlight a few old posts I've made on the subject. There are some good lessons on perseverance and long-term athletic development in these articles.

Draft Q&A with Eric Cressey: Part 1 andPart 2 - This two-part article was actually an interview of me for Baseball America prior to last year's MLB Draft. I think it delves into a lot of important topics for up-and-coming players as well as coaches and parents.

Enjoy the draft!

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Today's guest post comes from Mike Robertson, creator of the great new DVD set, Physical Preparation 101, which is on sale for $100 off through the end of the day Saturday.

Three times per year, we start a new intern class at our facility, Indianapolis Fitness and Sports Training (IFAST). So, 19 times now, I’ve taught a group of interns the basics of program design, coaching, and anatomy and physiology.

And, even after all of these years, I consistently see some of the same mistakes being made by our interns.

I almost hate calling them mistakes, though. These are mistakes they often have to make to get to the next level of coaching.

Here are five of the most common mistakes young coaches make, as well as how to nip some of these problems in the bud.

#1 - Coach the Right Exercise

Coming up as a powerlifter, I thought the squat, bench and deadlift did everything besides cure cancer or promote world peace. Okay, maybe I didn’t think they were that awesome - but it was pretty darn close!

What you find over the years is that some exercises are flat-out easier to coach than others. A barbell back squat is an awesome exercise, but it may not be the best way to learn how to squat.

Think of it like this: even if you’re a good coach, how much sweaty equity does it take to coach someone on the back squat?

It takes a while, right? And, even with great coaching, it may take them quite some time to dial in the movement.

Now consider an alternative like a plate or goblet squat. You can take that same client and literally have them squatting with perfect form in a matter of minutes!

Make things easy on yourself. Rather than taking a month to teach someone a more complex exercise, give them a simpler exercise early-on and allow them to have success. Not only will you be less frustrated, but they’ll enjoy training a lot more, too.

#2 - Be Active!

When I’m taking new interns through our coaching program at IFAST, one of the first things I teach them is the sequence of positions I want them to review the clients’ movement.

In other words, they start with the sagittal plane first, or a 90-degree view. If things aren’t right in the sagittal plane (i.e. too much flexion, extension, etc.), then you know things will be off elsewhere.

However, it’s not uncommon to see young coaches post-up in this position. Even if things look great in the sagittal plane, they’ll still hang out there for the rest of the set!

Instead, I always tell my coaches I want them to be active. Clean things up in the sagittal plane, and then move around to the front and back as well.

Chances are once things look great in one plane, there will still be things in the frontal or transverse plane (a knee caving in, the pelvis rotating to the right or left, etc.) that warrant your attention.

However, just because you’re active and seeing more doesn’t mean you want or need to fix everything all at once!

#3 - Don’t Over Cue!

I see it time and again: A young coach really starts to open their eyes and they see all the movement issues with which our clients and athletes struggle. This is all fine and dandy, until you see them throwing 1,000 cues at their client on every set!

I would liken coaching to doing triage in an emergency room. Are you worried about the kids that come in with little scrapes and bruises, or are you worried about the one who might lose a limb? Which one do you treat first?

Think of coaching in that same vein; everything isn't equally important.

What you’ll inevitably find with more time and repetitions is that one or two little cues or tips will fix 80-90% of the issues with which a client is struggling.

#4 - Level Them Off

One of my jobs as a coach is to help my clients and athletes train at an optimal level on each and every session they’re in the gym.

If you look at arousal when training, it’s a bell curve. If your energy and motivation is too low, you’re probably not going to have a great session.

On the other hand, if you just crushed five energy drinks, blasted Pantera the entire way to the gym, and just snorted an ammonia cap, chances are you’re a little bit too aroused to put in a solid effort as well.

As a coach, I need to help get an athlete where they need to be.

Energy is too low? Maybe they need a bit more encouragement, or their favorite music station cranked up a bit.

Arousal too high? Maybe we need to get them to bang out some good breaths, or find a few relaxation strategies to bring them down a notch or two.

As a coach, make it your job to get your clients and athletes at the appropriate level of arousal for each and every training session. They’ll be more consistently successful, and less likely to burn out as a result.

#5 - Coach in Bullet Points

When new interns start coaching exercises, their coaching may sound like this:

“Jane that looks great! Now I really need you to get your air out, tuck your pelvis underneath you, blah blah blah....”

As a client, you’ve already tuned out. You’re getting too much information, all while trying to concentrate on and execute the movement!

Instead, as a coach, make it a goal to say as little as possible while still getting the execution you're seeking.

You may have to create some context (which is best done in-between sets), but try to coach in bullet points:

* Exhale,
* Abs tight (or even just ABS!),
* Tuck,
* Etc.

The shorter and more concise you make your coaching, the more likely your client is to be able to take that information and use it effectively.

Summary

As a coach, I’ve made more mistakes than I care to remember. However, I’d also like to think those mistakes have absolutely made me a better coach.

Whether you’re a total newbie or a savvy vet, I hope these tips help you take your coaching to the next level!

If you're looking for a more extensive collection of coaching and programming tips, I'd strongly encourage you to check out Mike's new resource, Physical Preparation 101. It's on sale for $100 off through Saturday at midnight, and it has my highest endorsement. You can learn more HERE.

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Today, Tim Geromini and I present the second half of our "notes" on Mike Robertson's new DVD set, Physical Preparation 101. In case you miss it, be sure to check out Installment 1. Here are eight more key takeaways:

8. Coach the heck out of the set-up.

It's very difficult to properly perform an exercise if you don't set up in the best position possible. If you watch Mike during the hands-on portion of this seminar, he is constantly adjusting the demonstrator until they are in the exact position he prefers. Often, your clients have the strength and mobility to perform exercises correctly, but are not in the best position to do so. It may only be a small tweak here or there, but subtle adjustments can make a huge difference. If it adds one minute on to your session, it's a minute worth paying for.

9. Remember that clients are where they are right now.

One of the most difficult aspects of coaching can be to hold clients back when they really want to do more. I always prefer the clients who want to challenge themselves over the ones you have to convince to train harder. However, emphasizing quality over quantity isn’t always easy. Make sure you let the client know we are looking for quality reps.

10. You can have a template, but treat everybody as an individual.

Mike’s R7 approach is a template, but all clients are treated individually. Too often in the strength and conditioning industry we see cookie cutter programs that are a "one size fits all" approach. For instance, those with flat thoracic spines and an extended low back are treated the same as someone with significant kyphosis and flat lumbar spine. A template serves as an organized structure for which individuals can improve. Sure, everybody who trains at IFAST will have the R7 template as part of their program, but the exercises are tailored to each individual.

11. Be an efficient coach.

When you are working with a client, you should a) name the exercise, b) describe why they’re doing it, c) demonstrate the lift, and d) coach the lift. These can all be accomplished in under 20 seconds and makes all the difference. When a client knows why they are doing an exercise, they now have ownership of it. You’ll also save yourself a lot of time in the future if the client knows the name of each exercise so they don’t have to keep asking you.

12. Coaching angles matter.

If you master the sagittal plane, the frontal and transverse planes are easier to coach. Make sure you coach from 90-degree angles; there is a lot you can miss if you aren’t in the best position to coach. The "90-degree rule" also tells us that there are times when two coaches (one front/back and one left/right) can get the coaching job done faster than just one.

13. Think of yourself as a doctor of exercise.

When you’re a qualified expert, people come to you because you’re the best. Now, this also takes into consideration the work you are willing to put in to improve your assessment and programming process. However, you should understand we are not just writing down numbers on a sheet of paper and hoping it'll work. You put in the time to learn the client’s movement patterns and compensations.

14. Remember that aerobic work has its place.

Cardiovascular health and parasympathetic dominance are important goals in any training (and recovery) program. People are far too sympathetic dominant, essentially in today’s upbeat world, where there is no "off" switch. Mike cites the equation of "Anaerobic threshold – resting heart rate = aerobic window." In other words (and quite obviously), the higher your resting heart rate, the greater your opportunity for improvements. In recent years, though, everyone seemed to want to just push the left side of the equation (anaerobic threshold) with loads of interval training.

If you can widen the aerobic window, you’ve done a lot of good things for the client even beyond just cardiovascular health. High intensity anaerobic exercise is built from a low intensity aerobic foundation, so get your "easy" gains first. Over the long haul, when you are more resistant to fatigue, you can handle more volume and recover easier.

15. Make sure clients can keep the pelvis square as they load the hips.

The biggest benefit to split-stance and single-leg work is turning the right things on and turning the wrong things off. Most people look like wounded animals when performing single-leg work, but those who perform single-leg and split-stance exercises correctly are generally improving hip mobility and strength - and most importantly, doing so without compensation.

As a friendly reminder, Physical Preparation 101 is now on sale, and it's an excellent resource for your training library. You can learn more HERE.

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